CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 February 2020

Featured Image – Joseph and Quaid on a fun team WOD from Saturday as Coach Deane keeps a watchful eye on them!!!!

If you would like more information on CrossFit Algoa in  NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

PS – if the TC Group Missed T1/2/3 – test today!

1) Complete the following EMOM for 10 min:
Min 1 – AMRAP Strict HSPU
Min 2 – AMRAP DU

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
600m Run
25 BB Facing Burpees

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1 – same
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – SU, PPU (61/51cm)
Beg2 – SU, PPU (floor/kns)
T/C, Beg3 – SU, PPU-k/PU-k

then…

2) Options:
Int1/2/3 – same Rx
Beg1 – Run 550m, 21 BBF Bps
Beg2 – Run 500m, 17 BBF Bps (SO)
T/C, Beg3 – Run 450m, 13 BBF Bps (SO)

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.
Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /
1st Place “Fittest Women on Earth” for 50-54 yrs 2018). See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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